In the 31 days ending Aug 31, 2008:
Trail run warm up/down 5:00 [1] weight:142lbs shoes: VJ Twister
Orienteering race 1:33:28 [3] *** 6.9 km (13:33 / km) spiked:13/17c shoes: VJ Twister
Circuits (nycb 2) 55:00 [1] weight:141lbs
Stretching 20:00 [0]
Trail run long 1:06:00 [2] weight:140lbs shoes: DS Trainer XII
Hiking 30:00 [1]
Road run 45:00 [1] * weight:143lbs shoes: Attack II
Trail run hills 1:10:00 [2] * shoes: Attack II
Trail run 30:00 [1] shoes: Attack II
Stretching 15:00 [0]
Road run 35:00 [1] shoes: Attack II
Trail run 1:00:00 [2] * shoes: Attack II
Stretching 20:00 [0] weight:143lbs
Circuits (nycb 2) 55:00 [1]
Hiking (Mowing) 5:00 [1] shoes: Montrail
Trail run hills 1:10:00 intensity: (30:00 @1) + (20:00 @2) + (20:00 @4) *** 8.1 km (8:39 / km) +185m 7:45 / km weight:143lbs shoes: Montrail
Orienteering 1:50:00 [1] ** 8.3 km (13:15 / km) +200m 11:50 / km weight:142lbs shoes: Attack II
Circuits 30:00 [1]
Trail run tempo 1:14:00 intensity: (30:00 @1) + (20:00 @2) + (24:00 @4) weight:143lbs shoes: Mizuno Inspire
Note
Water 10:00 [2] weight:143lbs
Trail run 1:14:00 [1] weight:143lbs shoes: Attack II
Trail run warm up/down 30:00 [1] shoes: XA Comp 2 XCR
Orienteering race 44:06 [4] *** 3.47 km (12:43 / km) +85m 11:19 / km spiked:11/14c shoes: XA Comp 2 XCR
Orienteering race 40:09 [4] *** 3.52 km (11:24 / km) +80m 10:15 / km spiked:12/15c shoes: XA Comp 2 XCR
Note (rest day)
Orienteering race 44:15 [4] *** 3.74 mi (11:50 / mi) +95m 10:58 / mi spiked:14/14c shoes: XA Comp 2 XCR
Orienteering race 49:45 [4] *** 3.82 km (13:01 / km) +90m 11:39 / km spiked:6/14c shoes: XA Comp 2 XCR
Orienteering race 55:40 [4] *** 3.6 km (15:28 / km) +90m 13:45 / km spiked:11/16c shoes: XA Comp 2 XCR
Orienteering race 50:47 [4] *** 3.81 km (13:20 / km) +115m 11:35 / km spiked:8/13c shoes: XA Comp 2 XCR
Orienteering 1:30:00 [1] **** shoes: XA Comp 2 XCR
Orienteering 1:45:00 [1] *** shoes: XA Comp 2 XCR
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